Mediterranean Tuna Antipasto Salad

23 Reviews
From: EatingWell Magazine July/August 2009

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
  • 1 large red bell pepper, finely diced
  • 1/2 cup finely chopped red onion
  • 1/2 cup chopped fresh parsley, divided
  • 4 teaspoons capers, rinsed
  • 1 1/2 teaspoons finely chopped fresh rosemary
  • 1/2 cup lemon juice, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • 1/4 teaspoon salt
  • 8 cups mixed salad greens

Preparation

  • Active

  • Ready In

  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
  • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition information

  • Per serving: 306 calories; 16 g fat(2 g sat); 8 g fiber; 28 g carbohydrates; 15 g protein; 223 mcg folate; 15 mg cholesterol; 4 g sugars; 0 g added sugars; 4961 IU vitamin A; 97 mg vitamin C; 115 mg calcium; 4 mg iron; 467 mg sodium; 752 mg potassium
  • Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Folate (42% dv), Potassium & Iron (20% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat

Reviews 23

August 11, 2015
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By: EatingWell User
The tastiest tuna salad ever! This salad is different, tasty and colorful. Would be great for a summer lunch with company or just at home. Made it today and absolutley loved it! Pros: Flavors are great! Cons: Some prep time but worth it
May 04, 2015
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By: altheaschutte
Super Yummy! I think I would add more capers next time or add green olives. Delicious! Pros: Easy, Simple ingredients
July 13, 2014
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By: EatingWell User
This salad was a huge hit! I used green olives instead of capers, then added sliced tomatoes, cucumber, and avocado on the side. Served with sour dough bread made a tasty and filling meal!
May 15, 2014
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By: Blubyu1958
loads of flavor, bright & crisp, loved the different textures I've never been open to new lettuces (only used romaine) for my salad, especially it being an entree. But I admit, this wonderful, fresh, easy & healthy salad on the spring mix (I did not toss w/ dressing) is a hit! I'll definitely be enjoying this all summer long. Next time I 'll try adding some black olives and top with feta. Pros: pantry proof, ease of prep Cons: liked it better after 2 days in fridge
January 15, 2013
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By: mandres268
liked this! we used kidney beans in it and added avocado slices and a nice hearty bread as sides and really enjoyed it. The lemon dressing is just right!
April 20, 2012
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By: thatchern
We make this a lot on really hot days. Instead of water packed tuna, I use chunk light tuna in olive oil (Genoa is the brand I typically use). I don't drain the oil, but instead use it in place of the olive oil called for in the recipe (it's actually a little less than the 4 Tbs called for). I also sometimes use about a pint of grape or gold cherry tomatoes in place of the pepper, sliced in half.
June 23, 2011
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By: Dianemwj
This was a wonderful salad My husband and I just loved this salad. I added some chopped frozen artchoke hearts, some chopped marinated shiitake mushrooms and a little diced reduced fat smoked gouda to make it a bit more substantial. I left off the rosemary because I don't care for it and added Dijon and Worcestershire sauce to the dressing. My husband is going to start a list of the top ten salads I've made (he already has one for soups) and this will be number one. Pros: Great combination of flavors Cons: Needed more than beans and tuna to be an antipasto salad
May 21, 2011
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By: dancermelody
light and fresh I really enjoyed this light and fresh tuna salad. I too added a little dijon mustard which created a nice flavor. It's the perfect picnic food!
April 05, 2011
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By: Sasu
Perfect I added a good bunch of dill to the salad and it was perrrrfect